W.O.D. Wednesday 1/23/19


W.O.D. Wednesday 1/23/19

Two separate couplets today completed each individually for time (2 scores). One bodyweight, one weighted. The first couplet is the CrossFit benchmark workout “Annie”. The double unders are the big movement to consider on this one. A good rule of thumb is that we want to keep all sets, mostly the big ones, under 90 seconds. Athletes not doing double unders can complete 1.5x the amount of single unders. On the second couplet, looking for athletes to choose a weight that they are capable of completing 20+ repetitions unbroken when fresh and within 1-3 sets within the workout.

In all programmed workouts, unless otherwise listed, we can assume that the prescribed wallball targets are always 10’ for men and 9’ for women. Keeping it the same from workout to workout provides athletes with some consistency and allows them to compare repeat workouts apples to apples.

50-40-30-20-10 reps of:
Double Unders
AbMat Sit-ups

Rest exactly 2 minutes then directly into …

5-10-15-20-25 reps of…
KB Swings 70/55
Wallballs 30/20

On overhead presses we have talked about the body maintaining a straight line from head to toe. The goal is the same today with double unders. In a movement that requires a lot of balance, agility, and coordination, any deviation from normal can throw off timing. As athletes are hopping in the air, we can aim to mimic a pogo stick by jumping in place in a straight line. When the shoulders lean back or forward it can throw off the hand mechanics and move the rope all over the place. When the body stays in one place, we’ll have a better idea of where the rope is going o be.

Movement Substitutions
Reduce Reps
1.5x Single Unders (75-60-45-30-15)
Double Under Practice (1:30-1:15-1:00-:45-:30)

Let’s bring a conscious effort to when we are breathing on our AbMat sit-ups today. The goal is to breathe out as you lay back on the AbMat. This allows athletes to fold over without bringing the hips up and can help minimize fatigue by taking out some of the bracing during the eccentric portion of the movement. With this method, it is sometimes more helpful to count the reps in our head at the bottom of the rep instead of the top.

As far as technique, put your feet together and your knees wide and aim to come up with a vertical torso and touch your toes for a complete rep. Do not shortchange and stop early from touching your toes.

Hands Under
If the wallball were a clock, we’d want our hands at roughly 5 and 7. Having the hands under the ball as opposed to on the sides better allows athletes to transfer the power created from the legs into the press. If the hands are out to the side, we lose some of that directional power. Most of the ball will be above our hands in this position. After throwing the ball in the air, athletes can set the hands close together as it comes down in order to replicate this from rep to rep.

Legs Straight
Setting the hands in the right position allows us to get more out of the legs. Now it’s time to use the legs. Let’s think about snapping the legs straight today when coming out of the bottom of the squat. This snappiness comes from squeezing the quads and the glutes to extend the hips and the knees. The straightening of the legs is athletes cue to press the ball towards the target.

Legs Straight
Snapping the legs straight is also our first priority on the kettlebell swing. Until this “snap” happens, the elbows will remain locked out. This hard extension is what creates the weightless moment where athletes will guide the bell overhead. Russian swings are a great way to practice simply using more legs and hips.

Arms Back
On the wallballs, the arms will finish forward of the body, as we are throwing the ball up and forward. The finish position for the arms is a little different on the kettlebell swing. Each rep finishes with the elbows by the ears and the bell pointed straight up towards the ceiling. Avoiding any overextension of the lower back, pull the arms back to find this position on every rep.

The rep schemes of these two couplets workouts are opposite. Annie starts hard and gets easier as we move along. The Kettlebell Swing and Wallball workout starts easy and get progressively harder. Where we’d typically push Annie towards the finish, we can now use the final round or two as a little bit of a transition period. Slowing down there will better allow athletes to transition right to the next couplet. Just like on Annie, the small number rounds are less important than the big ones. Use the rounds of 5 and 10 as a buy-in. The rounds of 15-20-25 are the workout. While the sets are bigger, don’t feel the need to go big if that means taking long rests. Taking 1-2 quick breaks is better than taking a long break in order to go unbroken. Find a way to keep chipping away at those big sets.